Looking to tone your glutes and achieve a rounder, firmer butt? If knee pain is preventing you from doing squats, don’t worry! There are alternative glute exercises that can help you achieve your goals. Here are 5 glute exercises that are even better than squats:
Single-Leg Deadlift With Kettlebell
This exercise not only targets your backside but also engages your hamstrings, glutes, and core. Here’s how to perform a single-leg deadlift with a kettlebell:
1. Hold a 20-pound kettlebell in your left hand and lift your right foot slightly off the ground. This is your starting position.
2. Keeping your back straight, lean your upper body forward while raising your right leg. Ensure your right leg stays in line with your body, and the kettlebell moves closer to the floor.
3. Return to the starting position with your back straight. This completes one rep.
(For an added challenge, avoid touching the floor with your right leg as you go through your reps.)
Complete 3 sets of 15 reps on each leg.
Curtsy Lunges
Curtsy lunges are another effective exercise for targeting your glutes. Here’s how to perform them:
1. Stand straight with your feet shoulder-width apart and your hands together at chest level. This is your starting position.
2. Keeping your hips square, cross your left leg behind you and step backward as you lower your left knee toward the floor. Ensure your right knee remains directly above your right ankle.
3. Pause for 2 seconds, then press into your right heel as you stand and return to the starting position.
Complete 3 sets of 15 reps on each side.
Hydrants With Leg Extension
Hydrants exercises with leg extensions are great for targeting your glutes. Here’s how to perform them:
1. Begin on all fours with your knees hip-width apart. This is your starting position.
2. Lift your left knee out to the side, then extend your left foot straight out to the side.
3. Pause for 2 seconds before bending your knee again and bringing your leg back to the starting position.
Complete 3 sets of 20 reps on each side.
Step-Ups
While walking up flights of stairs is a great full-body workout, stepping up onto a bench specifically targets your glutes. Here’s how to perform step-ups:
1. Stand in front of a bench or chair and place your right foot in the center of the seat. Hold a barbell behind your head, right above your shoulders with your hands. This is your starting position.
2. Step up onto the bench and bring your left knee forward and up.
3. Lower yourself back to the starting position, ensuring your foot lands quietly.
4. Switch legs and repeat to complete one rep.
Complete 3 sets of 20 reps on each leg.
Bear Plank Leg Lifts
Bear plank leg lifts are a challenging exercise that targets your glutes. Here’s how to perform them:
1. Begin in a plank position with your shoulders stacked above your wrists.
2. Bend both knees slightly, then bend your right knee to 90 degrees. This is your starting position.
3. With a flexed foot, squeeze your glutes and raise your right heel up toward the ceiling as high as you can.
4. Pause for 2 seconds, then bring your right knee back to the starting position.
Complete 3 sets of 15 reps on each side.
